A1 – Wide grip pullup negative with 24 sec eccentric x 1, rest 90 secA2 – Belly to wall hold in hollow body 40 sec (make sure you fast), rest 90 sec x 5
surprisingly enough this pair felt much easier today and I did quite the opposite of fasting the past 12 hours.
B1 – Wide grip banded PVC lat pulldown from seated x 20, 1 sec squeeze at bottom of each, rest 60 sec
done
B2 – Banded strict press @ 21X2 x 5-6, rest 2 min x 5
75-77-78-80-82
C – Overhead yoke carry x 50ft, start a set every 60 sec x 10 (or the banded setup from last week)
I got to use the Yoke today. what a relief
D1 – Chest down trap 3 raise with DB @ 30X1 x 8/side
done
D2 – Foam roll thoracic extension with resistance – 35-40 sec of good tension, rest as needed x 4 sets each
done